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Muscle Building Foods


Food Examples Nutrition Facts Main Benefit to Bodybuilders
Beef (lean) Beef Pot Roast, Beef Tenderloin, Buffalo, Flank Steak, Lean Ground Beef, Pork Loin, Round Steak, Venison Excellent source of protein. Also a good source of  B vitamins, creatine, iron, selenium & zinc. Build Muscle
Chicken Breast (skinless) NA Excellent source of protein and low in fat. Also good source of niacin, selenium & vitamin B6. Build Muscle
Cottage Cheese (nonfat or low fat) NA Good source of protein. Also a good source of phosphorous, riboflavin & selenium. Build Muscle
Eggs NA Excellent source of protein. Also a good source of phosphorous, riboflavin & selenium. Build Muscle
Fish Cod, Halibut, Salmon, Shellfish,  Tuna Excellent source of protein. Also a good source of niacin, omega-3 fatty acids, selenium, vitamin B6 & vitamin B12. Build Muscle & Promote Health
Fruits Apples, Avocados, Bananas, Berries, Cantaloupe, Oranges, Pears, Peaches Excellent source of antioxidants, minerals, phytochemicals, & vitamins. Promote Health & Prevent Cancers
Milk Cows Milk Excellent source of protein, calcium, lactoferrin & vitamin D. Build Muscle
Oats/Oatmeal NA Excellent source of fiber, minerals, and  B vitamins. Also low glycemic index. Energy, Protein Sparring & Promote Health
Turkey Breast NA Excellent source of protein and low in fat. Also good source of niacin, selenium & vitamin B6. Build Muscle
Vegetables Asparagus, Beans (black beans, kidney beans, pinto beans), Broccoli, Cauliflower, Carrots, Celery, Corn, Lettuce, Mushrooms, Peas (lentils, split peas), Spinach, Sweet Potatoes/Yams, Tomatoes Excellent source of antioxidants, minerals, phytochemicals, & vitamins. Promote Health & Prevent Cancers
Whole Grains 100% Whole Wheat Breads & Pastas, Brown Rice, Excellent source of fiber, minerals, and  B vitamins. Also low glycemic index. Energy, Protein Sparring & Promote Health
Yams/Sweet Potatoes NA Good source of fiber, manganese, potassium, vitamin B6, & vitamin C. Energy & Protein Sparring



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